You may not have had to deal with a period in pregnancy, but you'll make up for lost time during the postpartum phase. Many women experience changes to their menstrual cycle post-baby. It can become heavier, longer, and even more painful. This is often caused by the larger uterine cavity needing to shed more endometrium - the mucus lining the uterus.
Having a heavy period can make your menstrual cycle even more uncomfortable. But there are ways to manage the heaviness of your flow, starting with dietary changes. Below, we look at 10 foods that can reduce your flow and make for a better postpartum period experience.
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If you're craving chocolate during your period, then you have one more excuse to eat it, as this sweet treat can help reduce the heaviness of periods. Dark chocolate is one of many foods that's rich in magnesium, which can help relax uterine muscles. This can reduce cramps and a heavy flow.
Live Strong explains you don't need a lot of dark chocolate to reap its benefits. Stick to one square and look for a bar that's 80% chocolate cocoa.
For a tasty breakfast or lunch option while on your period, consider avocado toast. Both avocado and whole grains are excellent sources of magnesium, which can make your period more manageable. You don't need to stick to only avocado toast, though. Incorporating avocado into your diet in any way can help improve your magnesium intake.
For another easy way to up your magnesium intake, make sure to incorporate a healthy number of whole grains into your diet. Examples can include:
Although flax isn't a whole grain, it can similarly help in reducing heavy periods. The Thirty explains that it can help reduce estrogen levels, which can be responsible for a heavy flow. There are plenty of ways to incorporate flax into your diet, from blending it into a smoothie to sprinkling it on top of yogurt.
If you need to use an oil for cooking, try to stick to a vegetable oil before and during your period, as they are excellent sources of vitamin E. Incorporate this vitamin into your diet a week before your start your period can help reduce cramping, anxiety, and cravings, Net Meds explains. During your period, it can further help reduce cramps and blood loss by balancing your hormones and regulating the cycle.
Most vegetable sources are rich in vitamin E, such as wheat germ, sunflower, corn, and soybean.
For a quick period snack, try a handful of nuts. These are often rich in vitamin E - especially almonds, peanuts, and hazelnuts - which can help reduce the heaviness of your menstrual cycle. There are other health benefits of nuts, too. They're a great source of fiber, nutrients, and antioxidants, can lower cholesterol and inflammation and can reduce the risk of heart attack and stroke.
Don't forget to eat your greens! Vegetables are rich in a variety of vitamins and minerals, including vitamin E. Eating an increased intake of spinach, broccoli, and similar veggies can help make your period flow lighter. There are other reasons to increase your intake of leafy greens. They can help keep your eyes and memory healthy, reduce the risk of heart disease and cancer, and support immune health.
Fish is one of the richest food sources of omega-3 fatty acids. Research has found that, since omega-3 is an anti-inflammatory, can help alleviate menstrual cramps and reduce a heavy flow. Fish oils also help thin dark, thick-period blood for a lighter flow.
Fish with the highest levels of omega-3 include:
In addition, fish is an excellent source of iron. The more you bleed during your period, the more iron you lose. Symptoms of low iron can include fatigue, weakness, dizziness, pale skin, and a headache, and can lead to anemia.
On a similar note, filling your postpartum period diet with foods rich in iron is also a good idea. This can help combat the excessive iron you're losing to a heavy flow until it balances itself out.
Foods high in iron include:
Additionally, Health Partners recommends eating foods rich in vitamin C (such as oranges and bell peppers), as this helps the body to absorb iron more easily.
Though it's not a food, putting chasteberry supplements into your diet can do wonders to help manage your postpartum periods. Live Strong explains these supplements have a "progesterone-like action, which can reduce blood flow."
There are many ways to consume chasteberry, including as a liquid and capsule. Speak to your doctor before incorporating a new supplement into your diet.
Sources: Live Strong, Mayo Clinic, Net Meds, WebMD, Viva Eve, The Thirty, Health Partners, Cleveland Clinic, Healthline,